Safe Exercises for Osteoporosis: A Gentle Guide to Getting Started
A diagnosis of osteoporosis can make exercise feel daunting, but the right movement is one of the best things you can do for your bones. This gentle 30-minute follow-along workout helps you build strength, balance, and confidence, safely from home.
Safe Exercises for Osteoporosis: A Gentle Guide to Getting Started
If you've recently been told you have osteoporosis or osteopenia, it's completely normal to feel a little unsettled. Hearing that your bones have become a bit weaker can be worrying, and one of the most common questions I hear as a physiotherapist is a simple one: "What exercises are actually safe for me to do?"
It's a great question, and it's the right one to ask. The good news is that there is a lot you can do to support your bone health, stay steady on your feet, and keep doing the things you love. And one of the very best places to start is with the right kind of movement.
In this guide I'll walk you through why exercise matters so much for your bones, the types of exercise to focus on, the movements to be a little more careful with, and a gentle follow-along workout you can do with me at home today.
Is it safe to exercise with osteoporosis?
For most people, yes, and in fact, avoiding movement is usually the bigger risk. It's a natural instinct to want to wrap yourself in cotton wool after a diagnosis, but staying still tends to make bones and muscles weaker over time, not stronger.
Here's the important thing to remember: your bones are living tissue. They respond to what you do. A diagnosis is a measurement, not a sentence, and there's a great deal you can influence from here.
You don't need to be afraid of moving. You just need to know what to focus on, and what to be a little more careful with.
Why exercise matters for your bones
Exercise helps your bones in two connected ways.
First, when you load your bones safely, through weight-bearing and resistance exercise, your body receives a signal to help maintain, and in some cases improve, your bone strength.
Second, and just as importantly, exercise protects you from falls. Most fractures don't happen because a bone simply gives way. They happen after a fall. So improving your strength, your balance, and your confidence on your feet is one of the most powerful things you can do to protect your bones, and the wonderful news is that balance improves at any age.
The types of exercise to focus on
A well-rounded routine for bone health includes four kinds of movement.
Weight-bearing exercise. Any exercise done on your feet, where your body carries its own weight. Walking, marching on the spot, and stepping up and down a step are all simple examples.
Strength exercise. Working your muscles against resistance, two to three days a week. Think sit-to-stands from a chair, wall push-ups, and exercises with light weights or a resistance band. As you get stronger, gradually building the challenge, including heavier weights over time, gives your bones an even stronger signal.
Balance exercise. Often forgotten, and so important. Because most fractures follow a fall, better balance directly protects your bones. Standing tall with your feet together, heel-to-toe standing, and single-leg practice while holding a bench are all great places to start.
Posture exercise. Gentle strengthening for the muscles of your upper back helps you stand taller and takes pressure off the front of your spine. Shoulder blade squeezes are a lovely, simple option.
Movements to be a little more careful with
Just as important as what to do is what to be mindful of. With osteoporosis, it's generally wise to be careful with repeatedly bending forward through the spine, or bending and twisting at the same time, especially while lifting something heavy.
Please don't read that as a list of things you can never do again. These aren't banned movements, they're simply movements where your technique and the load matter a little more. The message is modify, don't fear.
In practice, that means bending from your hips and keeping your back long when you reach down, moving your feet to turn rather than twisting your spine, and keeping any load close to your body. Everyday movement, gardening, reaching, playing with the grandkids, is not the enemy. It's the goal.
A gentle place to start: follow along with me
Reading about exercises is one thing, but doing them with someone guiding you is far easier. So I've put together a full Safe & Gentle Osteoporosis Exercise Workout that you can follow along with at home, right alongside me.
It's gentle, it's safe, and I talk you through every single exercise. Think of it as a starting point. As your strength and confidence grow, you can gradually build on it over time.
How to progress over time
The main thing, honestly, is simply to get started, and then build gradually. You don't need to do everything at once, and you certainly don't need to be perfect.
This workout is designed to be your foundation. Confidence is often the first thing that improves, that quiet realisation that "I can actually do this safely." From there, you keep challenging yourself a little more: a few more repetitions, a little more resistance, and over time, heavier weights or gym-based strength work, which is where your bones get the strongest signal of all. Small, consistent steps are what make the real difference.
Your free printable osteoporosis guide
To make all of this easy to follow, I've created a free printable Osteoporosis Exercise Guide to go alongside the workout. It includes the exercises to focus on, the movements to be careful with, a push-up progression, and a simple one-page routine you can stick on the fridge and start this week.
A final word
Please don't feel overwhelmed. Movement is one of the kindest, most powerful things you can do for your bones and your independence, and you don't have to figure it out alone. Start gently, work at your own pace, and build from there. Every little step counts.
Stay Moving, Stay Happy, and Enjoy Each Day.
Mike
Gentle Hip Arthritis Exercises for Seniors
Dealing with hip arthritis, tight hips, or stiffness? In this gentle 13-minute follow-along workout, I'll guide you through simple exercises designed to improve hip mobility, strengthen the muscles that support your hips, and help you keep moving comfortably and confidently.
A Gentle 13-Minute Workout to Improve Hip Mobility & Reduce Stiffness
The hips play an important role in so many of our everyday movements, from walking and standing, to getting dressed, climbing stairs, and simply moving around with confidence.
When hip arthritis causes stiffness or discomfort, it's common to start avoiding certain movements. Over time, this can lead to the hips feeling even tighter and the muscles around them becoming weaker.
But having hip arthritis doesn't mean you should stop moving.
In most cases, gentle, controlled exercises can help keep your hips mobile, strengthen the muscles that support the joint, and help you continue doing the things you enjoy.
The key is finding movements that feel good for your body, building strength gradually, and staying consistent over time.
In this gentle follow-along workout, we'll start with a warm-up before moving into hip mobility exercises, gentle strengthening movements, and functional exercises designed to support your everyday activities.
The workout includes exercises such as:
Ankle Pumps
Seated Marching
Seated Hip Circles
Seated Hip Openers
Seated Isometric Hip Abduction
Seated Isometric Hip Adduction
Seated Glute Squeezes
Sit-to-Stand
Standing Hip Extension
Knee to Chest Stretch
Remember to work at your own pace and only move within a comfortable range. You don't need to force any movement. The goal is to keep your hips moving, build confidence, and stay consistent.
I hope you enjoy the workout and that it helps your hips feel a little more mobile. If you complete the session, I'd love to hear how you went. Feel free to leave a comment on the YouTube video and let me know how your hips are feeling afterwards.
Stay well, stay happy, and keep moving.
Mike
Gentle Knee Arthritis Exercises for Seniors
If knee arthritis is causing pain, stiffness, or making everyday activities like walking, climbing stairs, and getting out of a chair more difficult, this gentle 15-minute follow-along workout is for you. Join me as we work through simple exercises designed to improve mobility, build strength, reduce stiffness, and help you move with greater confidence.
A Gentle 15-Minute Workout to Reduce Pain & Improve Mobility
Knee arthritis can make everyday activities like walking, climbing stairs, and getting out of a chair more difficult. The good news is that gentle, regular exercise is one of the best things you can do to help reduce stiffness, improve mobility, strengthen the muscles that support your knees, and keep you moving with greater confidence.
Many people become worried that exercising will make their arthritis worse. However, in most cases, the opposite is true. Choosing the right exercises and moving within a comfortable range can help improve joint health, maintain muscle strength, and support everyday function
In this gentle follow-along workout, we'll begin with a warm-up to get the knees moving before progressing through mobility, strengthening, and functional exercises designed to help support your everyday activities. We'll finish with a gentle cool down to leave your knees feeling more relaxed and mobile.
The workout includes exercises such as:
Seated Marching
Ankle Pumps
Heel Slides
Seated Leg Extensions
Quad Sets
Sit-to-Stand
Standing Calf Raises
Gentle Hamstring & Knee Flexion Stretches
Remember to work at your own pace and only move within a comfortable range. Mild discomfort may be normal, but stop if you experience significant pain and speak with your healthcare professional if you have any concerns.
I hope you enjoy the workout and that it helps your knees feel a little better. If you complete the session, I'd love to hear how you went. Feel free to leave a comment on the YouTube video and let me know how your knees are feeling afterwards.
Stay well, stay happy, and keep moving.
Mike
Hand Exercises With Therapy Balls For Older Adults: Improving Strength and Dexterity
As we age, our hands can become weaker and less dexterous (less able to perform precise and coordinated movements) due to natural muscle loss and decreased activity levels affecting our ability to perform everyday tasks.
Arthritis can have a profound impact on hand function, making everyday tasks difficult and painful.
Fortunately, regular hand strengthening exercises can help improve grip strength, dexterity, and overall hand function, making it easier to perform daily activities and maintain independence.
Today we are going to be covering some exercises for the hands using therapy balls to help provide resistance and improve hand strength and flexibility.
10 BEST Hand Exercises with STRESS Balls
Our hands are a vital part of our daily lives, enabling us to perform everyday tasks, communicate, and interact with the world around us.
They play a critical role in fine motor tasks which are activities that require precise and coordinated movements of the small muscles in the hands, fingers, and wrists, allowing us to write, type, button up a shirt, open a jar or participate in hobbies like drawing, playing an instrument, sewing and knitting.
And gross motor tasks which are activities that involve larger muscle groups of the hand. Which could be carrying an object, opening or closing a door, using a broom to sweep the yard, or throwing a ball!
Strong and healthy hands can improve our quality of life and reduce the risk of injuries conditions like arthritis and carpal tunnel syndrome, and allow us to do the things we love.
As we age, our hands can become weaker and less dexterous (less able to perform precise and coordinated movements) due to natural muscle loss and decreased activity levels affecting our ability to perform everyday tasks.
Arthritis can have a profound impact on hand function also, making everyday tasks difficult and painful. Osteoarthritis, which is caused by wear and tear on the joints over time, can lead to joint pain, stiffness, and reduced mobility in the hands, affecting motor skills.
Rheumatoid arthritis, an autoimmune disorder that causes joint inflammation, can lead to joint deformities of the hand, limiting mobility and dexterity.
Fortunately, regular hand strengthening exercises can help improve grip strength, dexterity, and overall hand function, making it easier to perform daily activities and maintain independence.
Today we are going to be covering some exercises for the hands using therapy balls to help provide resistance and improve hand strength and flexibility.
In the future I will also be covering hand exercises using no equipment.
BENEFITS OF USING THERAPY BALLS FOR HAND STRENGTHENING EXERCISES
Therapy balls, also known as stress balls or exercise balls, provide resistance that helps strengthen the muscles in the hands and fingers.
They come in various sizes, shapes, and resistances, allowing for customisation to individual needs and abilities. Incorporating therapy balls into hand strengthening exercises can provide additional benefits, including improved grip strength, increased range of motion, and enhanced coordination.
TO PURCHASE THE MORE LIFE HEALTH THERAPY BALLS, CLICK HERE.
Additionally, for individuals with arthritis, using therapy balls can provide a low-impact form of resistance that is gentle on the joints while still providing strength-building benefits.
HAND AND FINGER EXERCISES WITH THERAPY BALLS
These exercises are designed to help improve the strength and dexterity of your hands, forearms and fingers.
Remember to perform the exercises slowly and deliberately, focusing on squeezing with as much strength as you can without causing pain or discomfort.
Choose a resistance (light, moderate or heavy) for the level you are at, and progress the exercises as you get stronger.
Make sure to do the exercises on BOTH hands.
EXERCISE 1: BALL GRIP SQUEEZES (WRIST UP)
This exercise works the muscles of the fingers, hand and forearms helping to improve grip strength.
Hold your therapy ball in your hand with your wrist facing up. Squeeze the ball as tightly as you can, for 5 seconds then release.
Repeat 5 times.
EXERCISE 2: BALL GRIP SQUEEZES (WRIST DOWN)
This exercise works the muscles of the fingers, hand and forearms helping to improve grip strength.
Hold your therapy ball in your hand with your wrist facing down.
Squeeze the ball as tightly as you can for 5 seconds then release.
Repeat 5 times.
EXERCISE 3: TWO FINGER BALL SQUEEZE
This squeeze in particular is good to help strength the grip for tasks such as turning on or off a tap, or using a can opener.
Hold a therapy ball in one hand, with your palm facing up and your fingers slightly bent.
Position your index and middle fingers on one side of the ball and your thumb on the underneath the ball as per the picture below
Squeeze the ball between your two fingers and thumb as tightly as you can, hold for 5 seconds, then release.
Repeat 5 times.
EXERCISE 4: BALL PINCHES - ALL FINGERS
Hold your therapy ball between your thumb and first finger.
Pinch the ball as tightly as you can, hold for 5 seconds, then release.
Do the same for each finger.
Repeat 5 times.
EXERCISE 5: FINGER SIDE SQUEEZES - ALL FINGERS
Hold your therapy ball between the side of your index finger and your thumb.
Squeeze the ball as tightly as you can, hold for 5 seconds then release.
Do the same between your index finger and middle finger.
Repeat 5 times.
EXERCISE 6: THUMB FLEXION SQUEEZE
Hold your therapy ball between your thumb and your fingers.
Squeeze your thumb into the ball as tightly as you can, hold for 5 seconds, then release.
Repeat 5 times.
EXERCISE 7: FINGER BALL ROLL OUTS:
Place your fingers on top of your therapy ball, with the therapy ball on a table.
Roll your fingers over the top of the ball and back.
Repeat 5 times.
EXERCISE 8: BALL ROTATIONS (PALM/BALL UP)
Start by holding a therapy ball in your palm, with your fingers wrapped around it with your palm/ball facing up
Use your thumb and fingers to gently rotate the ball in a circular motion, as if you're trying to "roll" it around your palm.
Continue rotating the ball for several seconds, then switch directions and rotate it in the opposite direction.
Repeat the exercise for about 30 seconds to a minute, or for as long as you can comfortably maintain good form.
EXERCISE 9: BALL ROTATIONS (PALM/BALL DOWN)
Start by holding your therapy ball in your palm, with your fingers wrapped around it with your palm/ball facing down - this is more difficult as you have to hold the ball in place to not allow it to drop.
Use your thumb and fingers to rotate the ball in a circular motion, as if you're trying to "roll" it around your palm. - go at a speed you can manage.
Continue rotating the ball for several seconds, then switch directions and rotate it in the opposite direction.
Repeat the exercise for about 30 seconds to a minute, or for as long as you can comfortably maintain good form.
EXERCISE 10: BALL TOSSES
Start by holding ytour therapy ball in one hand, with your fingers wrapped around it.
Gently toss the ball to your other hand, catching it with your fingers and palm.
Immediately toss the ball back to the first hand, again catching it with your fingers and palm.
Repeat this gentle back-and-forth tossing motion for 30 seconds to a minute, or for as long as you can maintain good form.
BONUSE EXERCISE: ROLLING BALL MASSAGES
Place a therapy ball on a table and roll your hand over it, applying pressure to the palm and fingers as you go.
Continue for several minutes, focusing on any areas of tension or discomfort.
TIPS FOR INCORPORATING HAND EXERCISES INTO YOUR ROUTINE
Start slowly and gradually increase the number of exercises and repetitions or resistance as your strength improves. Also hold the exercises for longer time.
Start with 5 repetitions work your way up to 10-15.
Start with 5 second holds and work up to 10 - 15 seconds
Perform these hand strengthening exercises 2-3 times per week, allowing for rest days in between.
Use proper form and avoid straining your hands or fingers to prevent injury.
If you are using your hands a lot, maybe you are in a job that required heavy use of your hands, or you are doing a hobby that requires the same, rest off your hands until they feel better, and gradually incorporate these exercises into your life, and balance them with the task you are doing.
Listen to your body and stop if you experience pain or discomfort.
WHAT THERAPY BALLS TO USE - THERAPY BALLS I RECOMMEND
To purchase some high quality therapy balls, with different strengths, designed and tested by me, to improve your hand strength and dexterity (and can also be used as stress balls), click below.
Buy More Life Health Therapy Balls
TO PURCHASE CLICK BELOW:
Exercises To Do Before Knee Replacement Surgery
Includes VIDEO ON PRE-Knee Replacement SURGERY ExerciseS
So you’re booked in for an upcoming knee replacement surgery.
You most probably have been given a list of exercises to do before this surgery (and other pre-operative instructions) by your surgeon. This will ensure your legs are strong as possible before your surgery, which will help with the recovery.
As a Physiotherapist who has helped many people in your exact situation, I want to help you by going through the exercises in a video so you can follow along to them.
Before we get into this, however, let’s go through a few other things you can do to allow for better recovery following surgery.
Preparing For Knee Replacement Surgery
MENTAL PREPARATION
Undergoing any kind of surgery can be daunting, but it's important to remember that knee replacement surgery is very common and typically has a successful outcome. Still, it's normal to feel some anxiety about the procedure. Here are a few tips to help you mentally prepare for your surgery:
Talk to your surgeon: If you have any questions or concerns about the surgery, be sure to voice them to your surgeon ahead of time. This will help put your mind at ease and ensure that you understand everything that will happen during the procedure.
Educate yourself: Learning as much as you can about knee replacement surgery will also help reduce your anxiety. Talk to your surgeon, read books or articles, and watch videos about the surgery so that you know what to expect.
Find a support system: Whether it's friends, family, or a support group for people who are undergoing knee surgery, having a supportive network will help you feel more comfortable going into the procedure.
You will find many people who have undergone this surgery in the MORE LIFE HEALTH SUPPORT GROUP - which you can join HERE
PHYSICAL PREPARATION
In addition to preparing mentally for your surgery, it's also important to take some steps to prepare physically. This will help ensure a smooth recovery and decrease your risk of complications. Here are some things you can do:
Lose weight: Carrying extra weight puts more strain on your knees. Not only will losing weight help with the pain prior to surgery, it will also allow for a smoother recovery. Speak to your doctor about weight loss techniques.
Quit smoking: If you smoke, it's important to quit at least six weeks before your surgery. Smoking can delay healing and increase the risk of complications. Speak to your doctor about weight loss techniques.
Get healthier - Start introducing healthier habits into your life - eating a healthier diet, getting optimal sleep and reducing stress are some great ways to improve your health.
Exercise: Strong muscles help support your joints, so it's important to exercise regularly prior to your surgery. This will help you stay strong and improve your overall health. We will cover exercise in the next section.
Get your home ready: Before your surgery, you'll need to make some changes to your home to accommodate your recovery. This may include: making sure you have someone to help, setting up a comfortable place to sleep, removing any rugs or other trip hazards, and stocking up on easy-to-prepare meals.
Knee replacement surgery is a major procedure, but if you take the time to prepare both mentally and physically, you can help ensure a successful outcome. Talk to your surgeon about any questions or concerns you have, and be sure to follow their instructions for a safe and smooth recovery.
I also cover more on what you can do (plus exercises), in the video below.
EXERCISES TO DO BEFORE KNEE REPLACEMENT SURGERY
Exercises to do before Knee replacement surgery